Tuesday, September 27, 2016

Lift, Mini

Hang clean: 5 at 125, 135, 145; 3x3 at 155lb
Handstand pushup: 2x5; 3x3
2x2 double leg box jump; 3x2 single leg box jump
Skater squat: 5x5 per leg
Broad jump: 5x2 per leg
Single leg hip bridge: 3x10 per leg
Muscle-up: 2x3; 2

60min mixed mini

Monday, September 26, 2016


60min SMR/stretching

Sunday, September 25, 2016

Active Recovery

40min SMR/warmup/stretching
20min throwing
10min hucking

Saturday, September 24, 2016

Fall League, Lift

12-15 vs DC Ultimallers

Focus for the game was denying the disc from my matchup, not being content to contain but trying to completely prevent them from getting the disc. Did a good job of matching footwork and maintaining proximity for the most part, but got slipped a couple times in one point and failed to lay out on a playmaking opportunity. Offense wasn't the focus but I moved the disc effectively, apart from one no-look Jesse Shofner move to a clearing reset. Whoops.

Press in snatch:  5 at 45, 50; 3 at 55, 60, 65lb
Muscle snatch: 3x3 at 65lb
Tall snatch: 3x3 at 65lb
Snatch: 3 at 95, 115, 120, 125, 130; 1 at 135lb
Snatch pull: 3x3 at 145lb
Pullups: 3x4 at +10lb
Front squat: 5 at 115, 125; 3 at 135, 145; 2 at 155lb
Kettlebell swing: 5x10 at 24kg
3x10 ab wheel roll-out from knees

Thursday, September 22, 2016


90min Georgetown practice

Tuesday, September 20, 2016


90min Georgetown practice

Monday, September 19, 2016

Recovery, Throwing

60min yoga class

5x5 pullups at BW
3x10 ab wheel roll-out from knees
Handstand practice

20min throwing

Sunday, September 18, 2016

Rookie Round Robin

Couple hours coaching at the rookie round robin

Saturday, September 17, 2016

Fall League

15-13 vs Fighting Carrots

15-13 vs Glitter Horses

Sunday, September 11, 2016

Mid-Atlantic Regionals 2016 - Day 2

7-13 vs Medicine Men
13-15 vs Citywide Special

Saturday, September 10, 2016

Mid-Atlantic Regionals 2016 - Day 1

13-8 vs Takers
13-9 vs 8$OLD (SOL)
13-14 vs Patrol
10-11 vs Garden State Ultimate

Thursday, September 08, 2016

PT, Coaching

45min compression boot recovery thing, followed by a 90min Georgetown practice

Wednesday, September 07, 2016

PT, John Doe Practice

50min physical therapy, 90min practice but didn't play

Tuesday, September 06, 2016


2 hour Georgetown practice